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Here's the grueling workout that gives Kim Kardashian her famous figure

INSIDER logoINSIDER 5/25/2018 cahlgrim@businessinsider.com (Callie Ahlgrim)
a group of people standing in front of a crowd posing for the camera: kim kardashian © Provided by Business Insider Inc kim kardashian

Kim Kardashian West's body is so renowned and impeccably sculpted, that she looks Photoshopped in real life. While the KKW Beauty founder has always been famous for her figure, at 37 years old, she looks better than ever.

Here's everything we know about how Kardashian West exercises to refine her hourglass shape.

She found a trainer that she respects — and trusts her expertise.

Kardashian West has always worked with celebrity trainers, from family friend Gunnar Peterson to "Keeping Up With the Kardashians" staple Don, also known as Don-A-Matrix. But after gaining over 50 lbs while carrying her second child, Kardashian West was inspired by a bodybuilder's post-pregnancy transformation on Instagram and decided to transform her lifestyle. 

Enter Melissa Alcantara, Kardashian West's personal trainer. Ever since the two women connected last summer, Alcantara has been tasked with helping the mom of three tone, shape, and maintain her physical assets.

"Kim takes care of her nutrition, recovery, and shows up to train super hard every time even though she has a myriad of responsibilities as a social media phenom, business woman, mother, wife, and all-around amazing human being," Alcantara told INSIDER.

Kardashian West recently posted an Instagram while relaxing on the beach, dedicating the post to Alcantara — who, she wrote, "really changed my body."

"When I wasn't happy with what I saw back in the mirror I spent a whole year training so hard 5 or 6 days a week putting in a lot of work and changed the way that I eat and there's such a noticeable difference," Kardashian West wrote in the caption. "I am firm and less cellulite [sic] and so much more confident. SO THANK YOU for waking up at 5am to do crazy body building workouts & sprints that I hate & putting me on to this lifestyle."

She uses equipment to modify moves and add resistance.

In one circuit that Kardashian West shared on Snapchat last year, it was revealed that she uses battle ropes, a stability ball, and medicine balls to increase difficulty on simple moves.

kim kardashian working out © Provided by Business Insider Inc kim kardashian working out Kim Kardashian/Snapchat

Performing pike-ups with your feet resting on a stability ball — slowly rolling the ball towards your chest, then returning to plank position — will force you to balance and engage your core more intensely. 

Bear crawls, another ab-sculpting move, is made tougher by pushing a weighted medicine ball.


She dedicates a lot of time to her butt.

While spot reduction is a myth — and comprehensive, dedicated training is important to achieve any fitness goal — strengthening the gluteal muscles is the key to Kardashian West's perfect peach-emoji butt. According to Alcantara, it's her favorite body part to tone, which she does through targeted exercises.

"Just how Kim learned the hard way, you'll need to learn how to squat (front and back squats in all variations), deadlift, and lunge with heavy-ass weights," Alcantara wrote to INSIDER. "For anyone looking to get a serious butt workout in, it takes more than just one move. But if I had to choose, it would be weighted hip thrusts, which seriously work glutes and hamstring muscles."

More of Alcantara's "favorite booty blasting exercises" include weighted kickbacks, back squats, stiff-legged deadlifts, and sumo deadlifts.

"Consistency is number one. I would incorporate glute-specific exercises twice a week, one day focusing on heavy sets with lower rep ranges to grow the muscle and the other day focusing on moderate weight with higher reps, really firing them up to tone and define them," Alcantara told INSIDER.

As Alcantara tells Women's Health, it's also important for Kardashian West not to overdo these exercises and to give her muscles time to rest. She said that they usually dedicate two days per week to toning her glutes.

She never skips leg day.

"She loves and hates leg days, but she's committed," Alcantara tells People. "She knows what it takes, but it's also really grueling. It's heavy, it's killer, but she'll be like, 'Alright, let's do it!' She's a workhorse."

As a bodybuilder, Alcantara emphasizes the importance of strength training — and makes sure to incorporate heavy weights into Kardashian West's classic moves.

Yasss get it girl ♥️

A post shared by Kim Kardashian Snapchats 🍑 (@kimkardashiansnap) on


In fact, Alcantara has Kardashian West use her daily workout regimen to dedicate whole days to certain areas. 

Do you guys workout everyday? 20.April.18

A post shared by Kim Kardashian Snapchats 🍑 (@kimkardashiansnap) on

Core work is involved in nearly every exercise routine.

Although they will dedicate one day per week entirely to abs, Alcantara told Women's Health that practically every move they do engages the core in some way.

According to the trainer, Kardashian West's all-time favorite move is the hamstring curl machine, which tackles the hamstrings, glutes, and core simultaneously.

Morning 🌞

A post shared by Kim Kardashian West (@kimkardashian) on

Alcantara also shared one of Kardashian West's go-to routines that's "simple, yet effective" and perfect for fitting into a busy schedule. The three-part abs workout involves lying leg lifts, reverse v-ups, and the "abs bicycle" with a clap, each with four sets of 12 to 20 reps.

She will sometimes work out several times a day.

Kardashian West has been known to squeeze extra workouts in between responsibilities or in the middle of filming. 

"I went boxing earlier, I did the treadmill earlier, and now legs," she recently revealed while taking a selfie video in the mirror.

waist snatched

A post shared by Kim Kardashian Snapchats 🍑 (@kimkardashiansnap) on

Alcantara said that all-inclusive strength training and "tons of dedication" are essential to get on Kardashian West's fitness level.

"I'd suggest focusing on being balanced, healthy, and strong, which is exactly what Kim is doing. You want great legs? You need a strong back. You want a strong back? You need a strong core. You want a strong core? You need strong arms. You want your butt to grow nice and strong? You need to train your entire body with focus and intensity," she told INSIDER.

She wakes up at ungodly hours to fit exercise into her busy schedule.

As a mom of three young kids, a reality star, and a highly successful entrepreneur, it's mildly shocking that Kardashian West finds the time to work out on a regular basis.

Kardashian West trains with Alcantara six days a week at 6 a.m., for an hour to an hour and a half each session, the trainer told Women's Health.

Besides the added benefit of getting it out of the way, exercising in the morning can boast quite a few advantages. Andrea Orbeck, who has trained Victoria's Secret models and Kardashians alike, previously told INSIDER that early workouts promote mental focus, yield better physical results, and encourage you to stick to your fitness goals.

a screenshot of a video game: kim kardashian working out snapchat © Provided by Business Insider Inc kim kardashian working out snapchat

Plus, it doesn't seem like Kardashian West enjoys working out later anyway.

She pushes through exhaustion and bad moods.

It's clear from Kardashian West's social media updates that she is not always in the mood to work out — which makes sense, because nobody is. But she doesn't use this as an excuse to skip a training session.

"For staying motivated, my trainer Melissa is so helpful. She keeps me focused and feeling good about the progress that I've made," Kardashian West wrote in a post on her app in January.

In that post, Alcantara also shared her four tips she recommends in order to keep her client's head in the game: Set a goal, plan ahead, stay disciplined, and recite your routine.

"When I work with Kim, we like to set goals that we can feel good about reaching. Once we have a goal set, we write it down," Alcantara shared . "I've found that helps hold you accountable. And, it feels amazing when you finally do reach your goal!"


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